Author Topic: Additional strength exercises  (Read 6873 times)

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fast does lie

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Re: Additional strength exercises
« Reply #15 on: July 24, 2012, 07:10:59 pm »
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probably not, because i'm still at like 17% body fat and my max squat is still around ~290.  i'm trying to get around 10% and 315 squat and a healthy knee before i start doing exclusive plyo's.  just sticking to pick up games right now for plyos.

regarding lunges... would i be adding weights each time or adding reps or maintaining same weight?  1 leg box squats?
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LanceSTS

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Re: Additional strength exercises
« Reply #16 on: July 24, 2012, 10:20:51 pm »
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  On any exercise you want to add weight as frequently as possible, you need to work in a slightly higher rep range with the lunges though, something like 8-10 will work well. 

Start with a weight that allows you 8 reps, and when you can get 10 on all your sets, add weight.

 The sl box squat for one leg jumpers is a fairly advanced exercise, its not a pistol squat to a box and you need to have spent some solid time training before youll be able to do them correctly anyhow.
Relax.

fast does lie

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Re: Additional strength exercises
« Reply #17 on: August 12, 2012, 02:33:49 am »
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would hip thrusts and RDL's help my hip strength/glute ?  I may be quad dominant but i have been doing regular DL's and leg curls in addition to my quad dominant squats.  Also are walking lunges quad dominant or posterior chain dominant?
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LanceSTS

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Re: Additional strength exercises
« Reply #18 on: August 12, 2012, 03:31:41 am »
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would hip thrusts and RDL's help my hip strength/glute ?  I may be quad dominant but i have been doing regular DL's and leg curls in addition to my quad dominant squats.  Also are walking lunges quad dominant or posterior chain dominant?

Normally I dont go into much detail on this subject, hyperdunk, however since you follow advice so well I will leave you with the great Schroeders thoughts on the matter.  Read this carefully, and then read it again.  The answers to your questions  may not stick out to you the first time through it, thats fine, continue to read read read until THEY DO.


"An athlete is a person who utilizes everything that comprises a human being to the greatest level of achievement that they

possibly can, i call it P.I.P.E.S.> Physiology, Intellect, Emotion, Psychology and Spirit. Without any of these things being 100%

and tehre's no such thing as 110% in my book theres only 100%. Without all of those given the same attention one cannot

truly achieve elite performance, so an athlete is somebody that Utilizes PIPES to the fullest, its not somebody who molests kids

or parties when the games over, or parties after the championship or smokes dope or uses drugs of whatever sort,

recreational or performance enhancing. Its someone who utilizes everything we have. I'm a believer in God, some ppl take

offense to that, some don't but I believe God gave us all of the things we need, but in an interesting way God also made it so

that all of these things were possible, but none of them were possible at the same time. Depending on what you chose to do

with them, and my system of training is one that's in theory designed to utilize all of these and create elite performance. And

elite perfomance to me is the best that, John, you can be, or the best that on eof your clients can be, or the best that I can be,

or maybe we're not good enough to make it to the NFL or run 100m in the olympics or play on a Stanley Cup champion, but

that doesn't mean we're not elite in our own right. Everything we do is human performance, getting in and out of a chair,

picking up our glass to drink milk or OJ in the morning, raising our fork to our mouth to be able to renourish ourselves,

everything is athletic, and I'm the kind of guy John, that well like the night we were in Birmingham and we went to dinner, I

watched you and your cohort eat and how you raised your arm to get the food to your mouth, how you set it back down, the

position it was in when we were talking casually, the position your body was in, your respirations when we were having a

more serious part of the discussion, and I live this 24 hours a day, I expect if my client pays me and if its one dollar or

thousands of dollars that they're taking it as serious as I am, b/c if one of these things aren't utilized completely to me, you

accelerate the death process, b/c you're not living as elite as possible, and you're going to die sooner, I don't care if its one

second sooner or a half a second sooner, or a day sooner, its sooner, I want to get the most out of life for myself and

everyone that i come into contact with, so I hope that explains to you what i think and athlete is."
Relax.

Kingfish

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Re: Additional strength exercises
« Reply #19 on: August 12, 2012, 04:17:22 am »
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^^

athlete article..

CTRL+F "squat"..

..not found

..did not read

 :P :P :P
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

LanceSTS

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Re: Additional strength exercises
« Reply #20 on: August 12, 2012, 05:12:30 am »
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^^

athlete article..

CTRL+F "squat"..

..not found

..did not read

 :P :P :P

Kingfish, as a squatturtle, I think you may also need to carefully read the following, again, read it over and over until it sinks in.







well first ppl don't like to have to incur the cost of emotional output, we avoid displaying emotion every opportunity we can, yet

we talk about, talk about it in a manner as if we let it occur on a regular basis. Ppl don't cry when a family member dies b/c well

they're not supposed to cry b/c they have to be tough, or its really the best thing, or you know any situation that arises with

stress, 'well i've got to handle this in this way', 'i can't do this', 'i'll take a vacation', 'i'll go away from the problem and then the

problem will go away'. Well you see training is really a problem, and its a series of problems, and if you don't participate

emotionally, and you're heart doesn't get involved, b/c all emotion stems from the heart, and I believe the heart is the real

brain, like most of the martial arts and they're derivatives believe, not that i was involved with the martials arts or anything, i

came to that conclusion on my own, of course i read it like everyone else did, and said 'hmm, interesting' and then i came to my

own conclusion, and i determined the same thing, i believe the heart is the real brain, if we think with our brain we have too

many problems, we're always a step behind, we don't allow this emotion to let things occur. In order to move at high velocity,

high load, and high volume, and to be able to do it over and over, you have to elicit very specific responses, well if i go to the

gym one day John, and I'm umm, doing as we do, an iso extreme lunge, and my father was mad at me if i'm a high school kid

or i got a bad grade in school, or the coach really ripped me today b/c i had a poor day, or on the other hand, my girlfriend said

she'd marry me, or i got a scholarship to a university, something great, then it completely alters what we do in the gym, if i

come in a bad mood, then thats the way i'm going to participate, i'm not going to ahve the right emotion or any emotion

elicited in order to create these high speed, high load, high volume conctractions, b/c without the exact same stimulus, applied

in the exact same manner, you can never duplicate the movement or the contraction or whatever you want to call it, over and

over and over, and its the series of doing things over and over and over, that really solidifies this information and the way its

transfered thru the nervous system to the brain, so that it can send information back based on what the response was of the

muscles of the organs of what we were trying to stimulate. So our iso extreme, greatest joint angle, challenge one to

participate emotionally. John i'm sure when you were doing it, you questioned what the heck am i doing here, and possibly

when you questioned that, you took a break, you took a break how? well you took a break from changing the picture,

changing the feeling of what the end is, and you were now focusing on this discomfort that you're feeling, but if we embrace

this discomfort that you're feeling, and we use it to elicit more emotion, to elicit a more powerful, more high velocity

contraction, we can take advantage of it and it tranfers to athletics,
Relax.

Raptor

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Re: Additional strength exercises
« Reply #21 on: August 12, 2012, 07:24:20 am »
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Wait... so if I masturbate often I'm not a true athlete?

Sheesh... no wonder I suck at jumping

LBSS

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Re: Additional strength exercises
« Reply #22 on: August 13, 2012, 12:16:46 pm »
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i lament the death of proper orthography. shit is unreadable to me.

(but see what i did there?)
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LanceSTS

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Re: Additional strength exercises
« Reply #23 on: August 13, 2012, 02:26:10 pm »
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i lament the death of proper orthography. shit is unreadable to me.

(but see what i did there?)

hah!
Relax.